A.

EMOM 8

Health: 5 Hang Power Snatch

F+P: 5 Touch and Go Power Snatch

*Reps must be unbroken

*Start at 50-60% up to 80%

B.

Health

5 Rounds- CAP 20: 

400/350 Meter Row

10-8-6-4-2 Power Clean 

(75/55lbs, 95/65lbs, 115/75lbs, 125/85lbs, 135/95lbs ) 

Fitness

5 Rounds- CAP 20:

500/450 Meter Row

10-8-6-4-2 Squat Clean 

(95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs, 185/125lbs) 

Performance

5 Rounds- CAP 20:

500/450 Meter Row

10-8-6-4-2 Squat Clean 

(155/105lbs, 185/125lbs, 205/145lbs, 225/155lbs, 245/175)